Weights programmes

Stifler

Hi I'm 16 play rugby and have been doing weights seriuosly for about a a year now. I've gotten bigger and better bal blah blah the thing is I feel I need new programmes to continue improving. Does anyone know where you get them?

Eoin

From someone qualified to give advise, e.g. fitness instructor in a gym. Weights programmes should be tailored for the person doing them. At 16 most people are still growing, so the programme may need to be altered to take that into account. Doing weights incorrectly can lead to long term problems, so use caution.

jonno

You could try the Fitness board here. Some helpful people in there

Nukem

Try DavIrl he is the fitness mod and will sort ya out - link to the fitness Forum
Just a note isnt doin a lot of weihghts when your 16ish kinda bad for ya - always remeber being told dont do too much you'll weaken muscles in the long run? Might be just an Urban Myth but check.

Nukem

HA HA - Great minds think alike and fools seldom differ

Eoin

Nukem wrote:

Try DavIrl he is the fitness mod and will sort ya out - link to the fitness Forum
Just a note isnt doin a lot of weihghts when your 16ish kinda bad for ya - always remeber being told dont do too much you'll weaken muscles in the long run? Might be just an Urban Myth but check.

It's not an urban myth, you do have to be careful about doing weights in your teens. Don't rush off doing programmes you hear about over the internet (not a reflection on DaveIrl or anyone else here), make sure you speak to an expert in person who can advise you first.

fish_stroker

eoin_s wrote:

It's not an urban myth, you do have to be careful about doing weights in your teens. Don't rush off doing programmes you hear about over the internet (not a reflection on DaveIrl or anyone else here), make sure you speak to an expert in person who can advise you first.

hes right about some internet training programmes and diet! they arent always safe! for example i was looking up some diets on the net and found a site reccomending 19+ ml of of creatine(i would reccomend not using this substance at all) when all doctors say that more then 5ml(liquid stuff cant remember measurements for the power) can be harmful to your kidneys!!
they arent always trust worthy!

as for weights programmes...does ur school have a gym? if so go to the main guy in charge of it and ask him to make you up a plan! i done this and gained half a stone in a month...and went from benching 60 to benching 75kg in that month! also to realy improve you need to eat right and sleep right ask him how long u shud be sleeping for! i was told 9 hours a day!(im 17 but was 16 at the time) but try and always get 3 sets(even if you have to lower the weight for the last) with between 8-10 reps each off season and inseason use heavier weights but o only 6 reps and stil 3 sets

i have programmes for most positions...what position do you play?

SparkyLarks

16 is very young to be doing weights,
If you are doing them you need proper supervision by a trained professional and not some friend who knows about weights.

I know of a few pals who have serious back problems from doing weights poorly when 16/17

If you are going a strenght training program, then why not do one based on body weight, i.e push ups( wide medium and narrow hand placement) squats, lunges, chinups ect. Don;t forget to really work on your trunk, cos without it your limited to what you can lift .

For rugby power is more important than strength so look into plyometrics.

by the way fish stroker do you have a weights program for a prop, I do need to get started on weights as pushin 26 I'm geting weaker and weaker.

daveirl

This post has been deleted.

SparkyLarks

daveirl wrote:

This post has been deleted.

True

Funkstard

16 is about right to start lifting IMO. By that time your body is developed enough to handle the added stress (for most people that is, some 16 year olds still look 12 and thus shouldn't go near weights)

Oh and someone was talking about liquid creatine. Don't go NEAR the stuff. Creatine isn't stable as a liquid and has pretty much no benefits compared to powdered creatine. If you're using it just be sure to be drinking plenty of water each day so you don't wreck your kidneys

rasherboy

hey
this is an off-season programme(on season recuires heavier weights and less reps)

Squats the most basic of all prop exercises you should be doing 3-4 sets each of about 12 reps as heavy as you can manage while stil finishing

leg extensions same as with the squats do 3-4 sets and 10-12 reps

leg curl 3-4 sets 10-12 reps

do either power lifts or dead lifts(alternate) 3 sets each set with as many as you can do

sit ups 3 sets each by max

military press(for help lifting) 3 sets by 10 reps

bench press(optional) but if you decide to work ur chest i would advise that you use free weights as they use more muscles at once.

hammer(machine) 3 sets 10 reps. if you do not have access to this machine...i am not sure if thier are any exercises that work the same but always a good exercise is to hold out weights in front of you and make small circles(smaller the better) this works your shoulders alot! there is no need to that if you have the machine!

and run!! running is necesary no good to be 18 stone and cant run! your no good then! you need to be able to carry your weight with a good pace

neck exercises you can get like chains hang dem over your neck and work your neck but the best 1 iv found is to actually practice scrumaging!!

if you feel i have left anything out please tell me!

rasherboy

Funkstard wrote:

16 is about right to start lifting IMO. By that time your body is developed enough to handle the added stress (for most people that is, some 16 year olds still look 12 and thus shouldn't go near weights)

Oh and someone was talking about liquid creatine. Don't go NEAR the stuff. Creatine isn't stable as a liquid and has pretty much no benefits compared to powdered creatine. If you're using it just be sure to be drinking plenty of water each day so you don't wreck your kidneys

DONT TOUCH CREATINE AT ALL!!! and if you are on protein shakes make sure that it dosent contain any creatine!!
so bad for you!!

and iv been doing weights since i was about 14 and im 6ft 1inch! it dosent depend on age rather it depends on when your body is finished developing(i was a young developer) so if you feel that you are doone developing wait a while and if you are still not growning then its probably safe for you to do weights(not definatly do)

Chucky the tree

rasherboy wrote:

DONT TOUCH CREATINE AT ALL!!! and if you are on protein shakes make sure that it dosent contain any creatine!!
so bad for you!!

Why shouldnt he touch creatine? Please post some links outlining why creatine use is bad for people.

rasherboy

read answers 3 and 4

http://www.nutritionalsupplements.com/creatine14yearold.html

rasherboy

the main problem with creatine is that that the long term affects are unknown! but in the short term is can be damaging to your kidneys! especially as most strength building programmes reccomend up to 4 times the reccomended dosage per day and dont specify that you shudnt use creatine for more then a month straight then you need another month in which you cannot use it! people dont know all this!

Chucky the tree

rasherboy wrote:

the main problem with creatine is that that the long term affects are unknown! but in the short term is can be damaging to your kidneys! especially as most strength building programmes reccomend up to 4 times the reccomended dosage per day and dont specify that you shudnt use creatine for more then a month straight then you need another month in which you cannot use it! people dont know all this!

That still means nothing, of course taking over the recommeneded amount is going to do you damage, the same with your vitamin tablets. If you take the RECOMMENDED amount, and do some actual research they you should be fine.

People mis-using the product does not mean it is damaging, it just means people are stupid.

rasherboy wrote:

read answers 3 and 4

http://www.nutritionalsupplements.com/creatine14yearold.html

answer 3, i found this quote rather odd

I have been on creatine for three days, and finally came to my senses; People, IT'S ALL IN YOUR HEAD, PURELY PSYCHOLOGICAL

he was on it for 3 whole days?! Did he expect after day 3 he would wake up and be like arnold schwarzinegger?! The person clearly knows little to nothing about creatine aswell.

I have never used and am certainly no expert, but i think you need to give a bit more time then 3 days.

Amz

rasherboy wrote:

hey
this is an off-season programme(on season recuires heavier weights and less reps)

Squats the most basic of all prop exercises you should be doing 3-4 sets each of about 12 reps as heavy as you can manage while stil finishing

leg extensions same as with the squats do 3-4 sets and 10-12 reps

leg curl 3-4 sets 10-12 reps

do either power lifts or dead lifts(alternate) 3 sets each set with as many as you can do

sit ups 3 sets each by max

military press(for help lifting) 3 sets by 10 reps

bench press(optional) but if you decide to work ur chest i would advise that you use free weights as they use more muscles at once.

hammer(machine) 3 sets 10 reps. if you do not have access to this machine...i am not sure if thier are any exercises that work the same but always a good exercise is to hold out weights in front of you and make small circles(smaller the better) this works your shoulders alot! there is no need to that if you have the machine!

and run!! running is necesary no good to be 18 stone and cant run! your no good then! you need to be able to carry your weight with a good pace

neck exercises you can get like chains hang dem over your neck and work your neck but the best 1 iv found is to actually practice scrumaging!!

if you feel i have left anything out please tell me!

Rasherboy, I'm unsure as to why you feel that this program is suitable for the original poster?

There are a number of reasons why I would avoid taking the advice outlined above.

Considering the original post contained limited information about the original poster I don't know how you could justify advising him to follow that program.

You don't know what position he plays.

You don't know his height/weight

You don't know his exercise history

You don't know if he has any medical conditions or injuries that may prevent him from doing certain exercises etc. etc.

To the original poster, I would advise speaking to a professional in this situaiton, someone who can instruct you in correct technique and design a programe that is specifically for you, not a generic "one size fits all" programme as outlined by rasherboy and other sources.

SparkyLarks

Amz wrote:

.

To the original poster, I would advise speaking to a professional in this situaiton, someone who can instruct you in correct technique and design a programe that is specifically for you, not a generic "one size fits all" programme as outlined by rasherboy and other sources.

Best advice possible.

but ther is no point in increasing your strenght if you don't increase yor power. Power is how quigkly you can bring your strenght into play, strenght is how much weight you can lift, power is how quickly you can do it.

Power is used as opposed to strenght by forwards in lifting, mauling scrumming. power is also essential for breaking through tackles and acelerating.

So Stifler if you have increased you strenght through weights and have plateaued, then perhaps you should look at increasing how quickly you can deploy the strenght you have developed

Fully developed at 16, don't think so. As far as I know europeans reach physical maturity in their early 20's, Polynesians reach around 18.

Wht position do you play Stifler

Amz

SparkyLarks wrote:

but ther is no point in increasing your strenght if you don't increase yor power. Power is how quigkly you can bring your strenght into play, strenght is how much weight you can lift, power is how quickly you can do it.

Who said anything about not increasing power?

Nobody said anything about adopting a programme that focuses solely on strength or hypertrophy.

Power is used as opposed to strenght by forwards in lifting, mauling scrumming. power is also essential for breaking through tackles and acelerating.

Again you've just given a spiel about forwards without knowing what position he plays in, what if he's a winger, or a scrum half? His requirements for strength and power are different.

So Stifler if you have increased you strenght through weights and have plateaued, then perhaps you should look at increasing how quickly you can deploy the strenght you have developed

I don't believe he mentioned anywhere in his original post that he has plateaued. He is looking for a new programme to prevent the one he's currently using from getting stale. Boredom is a huge problem with weight training programmes, it can lead to bad techniques being adopted and motivation etc. deteriorates.

Fully developed at 16, don't think so. As far as I know europeans reach physical maturity in their early 20's, Polynesians reach around 18.

Once again you're putting words in his mouth, he never said he was fully developed, he said he was improving and he wants to continue to improve. However he's finding his currect programme is getting stale and he wants a new one.

Wht position do you play Stifler

Why wasn't this your very first question?

Eoin

hmm, this seems to be dragging on - I really think the best answer is
just to speak to a professional in person who can assess you and give you a program.

Amz

Indeed.

Amz

Thread locked.

This isn't the correct place for such a thread, nor is the internet the best place to get advice on specific weight training programmes as there are some obvious health and safety issues which aren't covered.

Go see a professional who can advise you on the best programme for you that will fill all of your requirements.